Comparing Nutrients in 5 ounces Canned Blackberry Juice VS Figs

Macros Ratio

	Protein	Fat	Carbs
Canned Blackberry Juice	3%	14%	83%
Figs	4%	3%	93%

Macro Nutrients

	Canned Blackberry Juice	Figs	Recommended Dietary Allowance
Energy	1.86% 54kcal	3.6% 105kcal	2900kcal per day for Men 19-50 years
Fat	0.88% 0.85g	0.44% 0.43g	97g per day for Men 19-50 years
Saturated Fat	0.08% 0.026g	0.27% 0.085g	32g per day for Men 19-50 years
Omega 3	10% 0.16g	0% 0g	1.6g per day for Men 19-50 years
Omega 6	1.9% 0.32g	1.2% 0.2g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	8.5% 11g	21% 27g	130g per day for Men 19-50 years
Sugars	15% 11g	31.8% 23g	72.5g per day for Men 19-50 years	Limit added sugars in the diet to less than 10% of total calories [Guidelines 2020]
Fructose	NA	NA	72.5g per day for Men 19-50 years	≤50g/day or ~10% of energy has no deleterious effect on lipid and glucose control and of ≤100g/day does not influence body weight[PMC2991323]
Glucose	NA	NA	g per day for Men 19-50 years
Sucrose	NA	NA	g per day for Men 19-50 years
Fiber	0.37% 0.14g	11% 4.1g	38g per day for Men 19-50 years
Protein	0.76% 0.43g	1.9% 1.06g	56g per day for Men 19-50 years

Vitamins

	Canned Blackberry Juice	Figs	Recommended Dietary Allowance
Vitamin A	0.94% 8.5μg	1.1% 9.92μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	1.4% 0.017mg	7.1% 0.085mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	1.96% 0.026mg	5.45% 0.071mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	3.95% 0.63mg	3.54% 0.57mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	NA	8.5% 0.43mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	2.3% 0.03mg	12.3% 0.16mg	1.3mg per day for Men 19-50 years	Pyridoxine
Vitamin B7	NA	NA	30μg per day for Men 19-50 years	Biotin
Vitamin B9	3.54% 14μg	2.13% 8.5μg	400μg per day for Men 19-50 years	Folates and Folic Acid
Vitamin B12	0% 0μg	0% 0μg	2.4μg per day for Men 19-50 years	Cobalamin
Vitamin C	17.8% 16mg	3.15% 2.83mg	90mg per day for Men 19-50 years	Ascorbic acid
Vitamin D	0% 0IU	0% 0IU	600IU per day for Men 19-50 years	Calciferol, cholecalciferol, ergocalciferol
Vitamin E	8.5% 1.28mg	1.04% 0.16mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	18% 21.5μg	5.55% 6.66μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Canned Blackberry Juice	Figs	Recommended Dietary Allowance
Calcium	1.7% 17mg	4.96% 49.6mg	1000mg per day for Men 19-50 years
Copper	18% 0.16mg	11% 0.099mg	0.9mg per day for Men 19-50 years
Fluoride	NA	NA	4000μg per day for Men 19-50 years	Fluoride is a mineral that helps prevent tooth decay and helps keep your bones strong. [RDA]
Iron	8.5% 0.68mg	6.56% 0.52mg	8mg per day for Men 19-50 years
Magnesium	7.1% 29.8mg	5.74% 24mg	420mg per day for Men 19-50 years
Manganese	NA	7.9% 0.18mg	2.3mg per day for Men 19-50 years
Molybdenum	NA	NA	45μg per day for Men 19-50 years	Molybdenum is an essential trace element that is naturally present in many foods [RDA]
Phosphorus	2.43% 17mg	2.83% 20mg	700mg per day for Men 19-50 years
Potassium	5.63% 191mg	9.67% 329mg	3400mg per day for Men 19-50 years
Selenium	0.77% 0.43μg	0.52% 0.28μg	55μg per day for Men 19-50 years
Sodium	0.094% 1.4mg	0.094% 1.4mg	1500mg per day for Men 19-50 years
Zinc	5.3% 0.58mg	1.93% 0.21mg	11mg per day for Men 19-50 years
Water	3.5% 129g	3.03% 112g	3700g per day for Men 19-50 years

Nutrient Comparison: Canned Blackberry Juice VS Figs per 5 oz

Compare the macro and micronutrient content in 5 oz of Canned Blackberry Juice versus 5 oz of Figs to make informed dietary choices. Explore their nutritional differences and benefits.

Lets compare vitamin content per 5 ounces of Canned Blackberry Juice vs Figs:

• 5 ounces of Canned Blackberry Juice have 1.7 times more Vitamin B9, 5.7 times more Vitamin C, 8.2 times more Vitamin E and 3.2 times more Vitamin K than Figs.
• While 5 oz of Raw Figs contain 5 times more Vitamin B1, 2.8 times more Vitamin B2 and 5.4 times more Vitamin B6 than Canned Blackberry Juice.
• Both Canned Blackberry Juice and Figs provide similar amounts of Vitamin B3 per five ounces.
• 5 ounces of Canned Blackberry Juice have insufficient amounts of Vitamin B1, Vitamin B2 and Vitamin B6
• 5 ounces of Figs have insufficient amounts of Vitamin B9 and Vitamin E
• Both Canned Blackberry Juice as well as Raw Figs have insufficient amounts of Vitamin A, Vitamin B12 and Vitamin D in five ounces.

Comparing minerals per 5 ounces for Canned Blackberry Juice vs Figs:

• 5 ounces of Canned Blackberry Juice have 1.6 times more Copper, 1.3 times more Iron, 1.2 times more Magnesium and 2.7 times more Zinc than Figs.
• While 5 oz of Raw Figs contain 2.9 times more Calcium and 1.7 times more Potassium than Canned Blackberry Juice.
• Both Canned Blackberry Juice and Figs contain similar levels of Water per five ounces.
• 5 ounces of Canned Blackberry Juice lack sufficient amounts of Calcium and Phosphorus
• 5 ounces of Figs lack sufficient amounts of Zinc
• Both Canned Blackberry Juice as well as Raw Figs lack sufficient amounts of Selenium in five ounces.

Comparison of macro-nutrients per 5 ounces:

• 5 ounces of Canned Blackberry Juice have more Omega 3 than Figs.
• While 5 oz of Raw Figs contain 1.9 times more Energy, 2.5 times more Carbohydrate, 2.1 times more Sugars and 29 times more Fiber than Canned Blackberry Juice.
• 5 ounces of Canned Blackberry Juice provide inadequate amounts of Energy and Fiber
• 5 ounces of Figs provide inadequate amounts of Omega 3
• Both Canned Blackberry Juice as well as Raw Figs provide inadequate amounts of Omega 6 and Protein in five ounces.